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Home » Exercise Programs » High-intensity exercise requires less time, more effort – Reno Gazette Journal

Brandi Schlossberg, Health Source 2:55 p.m. PT Feb. 21, 2017

From running sprints and jumping rope to hopping up and down on exercise boxes and benches, there are all kinds of ways to tap the get-fit benefits of high-intensity interval training (HIIT).(Photo: jacoblund, Getty Images/iStockphoto)

From running sprints and jumping rope to hopping up and down on exercise boxes and benches, there are all kinds of ways to tap the get-fit benefits of high-intensity interval training (HIIT). At the other end of the exercise spectrum, endurance training offers a diverse list of health-boosting options as well, such as long-distance runs and bike rides or cross-country skiing and hiking. Given that both categories of physical activity can improve overall wellness, choosing between HIIT and endurance training tends to be a matter of personal preference.

For any exercise regimen to be effective, you must be consistent. You have to know what type of person you are and what you find motivating so you will keep coming back regularly, said Jessica Ryder, PT, DPT, an outpatient physical therapist at Renown Rehabilitation Hospital. For some people, high-intensity exercise is exciting because its different almost every day and results can happen quickly.

According to Jessie Fisher, PT, MPT, OCS, director of rehabilitation and sports medicine at Northern Nevada Medical Center, the popularity of HIIT also canbe attributed to the fact that these workouts require far less time than endurance training.

Many people are choosing HIIT because of the time constraints of our busy lives. A lot of the programs advertise that you can get fit with 20-minute daily workouts, Fisher said. In general, high-intensity interval training is designed to be short bursts of anaerobic training moderate to high-intensity activity with relative rest periods of lower intensity activity.

However, a potential downside of HIIT can be the challenging intensity that is the namesake of these workouts. For folks with certain injuries and medical conditions, as well as those who find themselves dreading high levels of physical exertion on a consistent basis, endurance training may be the better bet for a regular exercise routine.

The difference between high-intensity exercise and endurance exercise mainly lies in the level of effort and amount of time a person works. High-intensity exercise typically involves interval training with short bursts of high-level effort, say a seven or eight on a 10-point scale, Ryder said. On the other hand, endurance exercise involves a steady level or effort for example, a four out of 10 sustained over a long period of time.

In turn, endurance training tends to be an option only for those who have larger blocks of free time to devote to an exercise regimen. For those who are looking to compete in events such as marathons and triathlons, endurance training is crucial. Its also a popular choice for folks who may want more than a quick calorie burn from their exercise time.

Endurance exercise is a good option for people who have more time available to exercise. Plus, many forms of endurance exercise are performed outdoors, which can mean a better view and fresh air, Ryder said. With endurance exercise, youre also working out at a conversational level, which means you can carry on a conversation while doing the exercise. For that reason, endurance exercise can also be social if done in a group. Some people also find endurance exercise more meditative than high-intensity exercise when done alone.

Whether you choose the low-time, high-effort HIIT workouts or a long and steady endurance plan or perhaps some combination of both be sure to proceed with caution, especially when youre just starting out.

Its important to make sure youre healthy enough for the type of exercise program that youre interested in, start slow, and avoid activities that cause pain not muscle soreness, but pain, Fisher said. There is risk of either a traumatic injury or an overuse injury in both HIIT and endurance training if you jump into a program too quickly.

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High-intensity exercise requires less time, more effort - Reno Gazette Journal

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Home » Exercise Programs » High-intensity exercise requires less time, more effort – Reno Gazette Journal